Call: Ben: 626 224-8717 or Marc: 626 733-2799

Monday October 21st

Strength:

Hang Clean (Full, Just above knee)

5×2

Increase weight each set, resting 90 seconds between sets

WOD:

3 Rounds for Time:

25 KB Swings 53/35 LBS

15 Goblet Squats 53/35 LBS

Mobility:

Overhead Rib Mobilization

REGIONALS BOUND COMPETITORS PROGRAMMING:

1.  Spend 15 Minutes to establish a 3 RM Hang Power Snatch, do not drop between reps.

2.  Scale Metcon to 70/53 LBS.

2 Comments
  1. Ronnie Reply
    5:00am Mike H.- 6:31 Rx Jacob G.- 7:03 Rx Greg- 10:24 (35) Joanne- 7:57 Rx Marianne- 8:16 Rx Katherine- 4:53 Rx Stephanie M.- 4:41 (26) April- 9:45 Rx Gina- 7:56 (26) Ruby- 8:47 Rx (44# swings) 65 Ben- 8:07 RxRB 145 Elements Daniel V. 7:00am Cindi- 7:49 (26) Hrag- 8:28 (44) Rachelle- 8:50 (26) Mona- 7:44 (26) Albert- 8:49 Rx Jeff- 6:27 Rx 9:00am JR- 6:31 (35) Carmen- 6:34 (26) Henry- 6:58 Rx
  2. Matt Reply
    3:30pm Ashley Fa-7:01 (35/26) Shannon-6:46 Rx Mike L-6:52 Rx Chris-7:21 Rx 5:00pm Tiffany-85 Shelly-7:42 (26) Devin-10:42 Rx Andrea-7:17 (26) Andy-12:05 Rx Dan S-9:22 RxRB Adam-8:26 (53/44) John-175 9:29 RxRB Sheldon-Outlaw BB Karen-Outlaw BB Amanda-7:26 (26) TWR-7:22 RxRB, 145 Kristine-9:34 Rx+44, 75 Stephan-16:37 RxRB Ryan B-OFP 6:00pm Mariam-8:02 Rx Bridget-6:53 Rx Mindy-8:45 (26/18) Brittney-10:02 Rx+44, 75 Joe-finished Jon-7:01 Rx Ian-6:51 Rx 100 Brilliant-7:01 RxRB 155 Tony-11:43 RxRB Mario-9:55 (53/35) Eric G-6:59 RxRB 175 Bill-11:14 Rx 7:00pm Lauren-11:17 RxRB Sarah B-8:58 (26) Joanna-8:10 (35/26) Nora-7:44 Rx Scott-9:38 (44/35) Lainie-8:10 (26/18) Xochitl-8:38 Rx Sean-6:30 RxRB Janel-7:41 (26) Julie-8:47 (26) Mike C-7:21 Rx

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